Announcements

Weightlifting Class at 8:15 on Saturdays this cycle!!

9:30 Partner WOD to follow. Feel free to stay for both or just one!

Mile High CrossFit – CrossFit

WARM UP (No Measure)

2 Sets

:45 Spanish Squat Hold

20/20 TKEs

50/50 KB OH Carry

+

2 Sets

5 Muscle Snatches

3 OHS

5 Sotts Press

Coach Led Snatch Warm Up

then,

Coach Led Clean and Jerk Warm Up after Snatch

WEIGHTLIFTING CLASS (8:15)

OH Development (Weight)

3 Sets

1 Power Snatch

2 Snatch Balance

Drop and reset

1 Squat Snatch

*I want a brief pause in the bottom of your squat every rep

*stay light, opening up positions

Snatch (5 Sets
2 Squat Snatch @ 70-80%
2-3min rest b/t
)

Clean and Jerk (5 Sets
2 Clean and Jerk @ 70-80%
2-3min rest b/t
)

PARTNER WOD CLASS (9:30)

PARTNER WOD (Time)

For Time – with partner – break however

100/80 cal row

100 Hang Power Snatch @ 95/65

2000m Run – done in 200m sections

100 Pull ups

25 wall walks

NOTES

1 athlete work:1 athlete rests

barbell needs to be a weight athletes can perform in sets no smaller than 5, decrease weight if needed.

Modify to Jumping Pull-Ups or Ring Rows